A.
Every 3 minutes, for 15 minutes (5 sets):
20 Dumbbell Walking Lunges (heavy)
20/15 Ring Dips
B.
In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:
20 Kettlebell Swings (24/16 kg)
15 Wall Ball Shots (20/14 lbs)
A. Lunged done using 50# db dips done on station.
B. Not done out of town. instead did 21-15-9 pushups and pullups Strict 7:09.
A: 2 x DB 40# / 15 Static Dips
B: 5:55 work (1 min work / 1 min rest) @ KS 35# / WBS 20#
A1. 20 Dumbbell Lunges w/ 60# DBs
A2. 20 Strict Ring Dips (got tough quick)
B. As Rx (hybrid – 1:1 work/rest)
1:11/1:09/1:09/1:09/1:11 (Total time: 11:38)
@ the globo gym this week:
A. DB lunges @ 45#x2, strict bar dips: 20/15, 20/15, 20/12, 20/10, 20/12
B. 1:1 rest, KB swings @ 50#, WBs @ 16# (heaviest they had), 18 WBs per round instead of 15 to compensate: 1:30, 1:32, 1:37, 1:47, 1:32
A. 50# DB’s for walking lunges x 5 sets
20 Ring dips x 5
B. Did the workout alone 14:19
5 rounds with 1:1 rest
20 DB swings 50# (no kettlebell)
15 Thrusters 60# (no wall ball)
A. 50# db’s, strict ring dips. Dips: 10/10×3,10/6/4,5/5/5/4/1. This was way tougher than I anticipated. Got the hr up really quick.
B. 1:1::work:rest 11:14 as Rx, russian swings. Usually do american but didn’t want to tax my shoulders too much as I was already pretty sore. Today was really awful in all the right ways.
I agree, A. was tougher then i first thought also.
A) used 2 x 16kg kettlebells and did ring dips with feet forward on a box (15 reps each time) had to break in into sets of 5 then 3 then 2 then 1!!
B) had a friend again – yey! We did this in 11:26, enjoyed it – did Russian swings (which I believe I’m meant to do) and they were v quick and easy at that weight but I had no explosiveness in my wall balls! Legs were slow and heavy (did lots of snatch and squats last night). Good fun though
A.1 KB 24kg
A.2 20×5
B. 6:26
Usually do competitors but sprained my wrist during cleans yesterday.
A. Barbell x 20, 135, 135, 135, 150, 170 + 10 Horizontal ring rows
B. 20 Jumping lunges, 15 GHD sit-ups, 10 cal AD x 5 with a partner
A1. Walking Lunges with 24kg Dumbells
A2. 5×15 Dips
This superset got me breathing and jumped my heartrate quite a bit, more than usual, but didn’t inhibit performance
B. Completed in about 12min as Rx’d, don’t know the exact time because we lost count and ended up doing 12rounds total in 15:51 haha, little bit of extra volume ain’t that bad I guess 🙂
A:
Complete w/ 53# kbs. 20/20 every 3min
B: complete.
What time did you get on B?
10:19; completed by myself with a 1:1 rest